Recipe of the Week – Pan Seared Mahi Mahi with Pineapple Salsa
Pan Seared Mahi Mahi with Pineapple Salsa
Give this delicious summer dish made with pineapple salsa a try for dinner this week!
What You Need:
For The Pineapple Salsa:
- 1 cup of finely diced pineapple
- 2 1/2 tablespoons of finely diced onion
- 2 1/2 tablespoons of finely chopped cilantro leave
- 1 tablespoon of fresh lime juice (from 1/2 a lime)
- Sea salt, to taste
- 1-2 dashes of cayenne pepper (optional)
For The Mahi-Mahi:
- 2 (6-ounce) skinless Mahi-Mahi fillets, patted dry (thaw first if using previously frozen)
- 1 1/2 tablespoons + 1 teaspoon of cooking oil
- 1/4 teaspoon of sea salt
- 1/2 teaspoon of black pepper
- 1/2 teaspoon of granulated garlic
- 1 1/2 teaspoons of Cajun seasoning
- 1/2 a lime, cut into wedges (for serving)
How To Make It:
- Combine all the salsa ingredients in a medium bowl, stir well, and set aside to macerate as you’re fixing the fish.
- Coat both sides of each Mahi-Mahi fillet with cooking oil (I used 1 teaspoon total), followed by the sea salt, black pepper, granulated garlic, and Cajun seasoning.
- Place a 10 to 12-inch heavy bottomed skillet (I prefer a cast-iron skillet) over medium heat. When the skillet is warm, add the additional 1 1/2 tablespoons of cooking oil (or enough to coat the bottom of the skillet). When the surface of the oil is just starting to shimmer, add both fillets (it should sizzle, but the oil shouldn’t be smoking).
- Cook the fillets about five minutes on the first side (watch the sides and you’ll see them go from transparent to opaque halfway up the fish), then flip and cook another 3-5 minutes (depending on the thickness of the fillets) or until the mahi-mahi is completely opaque, but not dry.
- Promptly remove the fillets from the skillet (they will overcook if left in the pan, even with the heat off), top each fillet with 1/2 the pineapple salsa and serve immediately with lime wedges and your favorite sides.
Enjoy!
*Recipe source: http://www.therisingspoon.com/2017/02/pan-seared-mahi-mahi-with-pineapple-salsa.html?utm_content=buffer2f4a7&utm_medium=social&utm_source=pinterest.com&utm_campaign=buffer
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Recipe of the Week – Flourless Chocolate Zucchini Banana Muffins
Flourless Chocolate Zucchini Banana Muffins
These quick and easy muffins make a great breakfast. Give them a try!
What You Need:
- 2 soft medium bananas
- 2 eggs
- 1/4 cup melted coconut oil
- 1/2 cup almond milk
- 6 tablespoons honey
- 5 tablespoons black cocoa powder
- 1 1/2 cup almond flour
- 1 tablespoon coconut flour
- 1 teaspoon baking powder
- 1 teaspoon vanilla
- 1/2 teaspoon salt
- 1 cup grated zucchini (or 1/2 cup if you don’t want too much green stuff)
- Chocolate chips for sprinkling on top
How To Make It:
- Preheat oven to 350F.
- Line a large muffin tin with parchmentpaper liners.
- In a mixer combine all of the ingredients (except the zucchini) until smooth. Then add in the grated zucchini and combine.
- Using an ice-cream scoop, fill the muffin tin with batter.
- Sprinkle chocolate chips over the top of the muffins.
- Bake on 350F for 65-70 minutes until a knife when inserted comes out clean.
Enjoy!
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Fit Tip #10
Adding movement is the next progression of the Side Plank.
By adding a rowing movement we force the body to stabilize and resist the forward pull of the band and maintain spinal alignment through out the entire movement.
Give it a try once you can hold a perfect side plank for 30 seconds or more.
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Fit Tip #9
Once the Plank is mastered the next progression is to add movement.
One way this can be done is with the Renegade Row.
A common mistake with the Renegade Row is using too heavy of dumbbells and focusing only on the rowing portion of the movement. But really the focus is on core stability through stabilizing the spine as we move or pull the arms up.
Check out the video below.
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Fit Tip #8
When you are new to exercise a simple dynamic warm-up is enough to get the job done to prepare your body to lift.
But, as you get stronger you need a little more time spent on grooving the movement pattern for your big lifts (deadlifts, squats, presses).
This is accomplished through a technique known as Pre-Activation.
It works like this.
Do a stretch, warm-up up with some light variations of the movement, and then do an explosive variation of the movement.
For example is you are going to Deadlift you would do the following:
- Standing Toe Touch Stretch – Kettlebell Deadlift
- Broad Jump
- Light Barbell Deadlift
For a Squat:
- Squat Pry Stretch
- Goblet Squat
- Jump Squat
- Light Barbell Squat
For a Press:
- TRX Chest Stretch
- Push Ups
- MB Chest Throw
- Light Barbell Press
Doing this before your big lifts turns on the nervous system and gets the body ready to lift heavy weight much better than just jumping in.
Give it a try!
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Fit Tip #7
Improve your golf game with these three exercises!
In this week’s “Fit Tip” Josh Proch from Pittsburgh North Fitness discusses three exercises that every golfer should be doing to improve their game and move with more flexibility.
Check them out in the video below.